by BoomBOX | Jun 4, 2017 | WOD
Skills 3 sets of: 1 kip complex (4 tap swings + 2 regular kipping pull ups + 2 kipping TTB) 10 single leg KB deadlift (5L/5R) – choose load 3 standing broad jumps – max distance Strength Back Squat Sport: 10 @ 60% 8 @ 65% 6 @ 70% 4 @ 75% 2 @ 80% Life: 10 @...
by BoomBOX | Jun 1, 2017 | WOD
Skills 3×3 tall snatch (on toes) 3×2+2 OHS + snatch Sotts press Strength High Hang Snatch + Snatch + OHS Sport: 6×1+1+1 @ 75-80% of 1RM snatch Life: 6×1+1+1 @ 70-75% of 1RM snatch Fundamentals: 6×1+1+1 – same load across all sets;...
by BoomBOX | May 31, 2017 | WOD
Skills 5 sets of: 3 barbell jumping squats @ 25-30% of 1RM back squat -Superset with- 5 sets of: 1 flying start (10m jog into 10m sprint) Strongman/Odd Object 5 sets of: 5 overhead med ball toss – max distance (backwards overhead) -Superset with- 5 sets of: 10m...
by BoomBOX | May 30, 2017 | WOD
BoomBox Crossfit, BoomBox North – CrossFitSkillsWarm-up (No Measure)EMOM 12:00 Min. 1: Sport/Life/Fundamentals: 6-8 dragon flags Min. 2: 1 wall walk + :10 wall-facing HS hold Min. 3: 8-10 feet-elevated ring rowsStrengthPush Press (5×3 @ 65-70%)Sport:...
by BoomBOX | May 29, 2017 | WOD
BoomBox Crossfit, BoomBox North – CrossFitSkillsWarm-up (No Measure)3×3 tall clean (on toes) 3×2+2 jerk balance + press in splitStrengthHigh Hang Clean + Front Squat + Jerk (3×1 @ 92%)Sport: Work up to a moderately heavy single, then perform...
by BoomBOX | May 25, 2017 | WOD
Skills 3×3 3-stop snatch deadlift (1″ off floor / above knee / power position) 3×3 tall snatch (on toes) Strength 3-Stop Snatch Deadlift* + Snatch *1″ off floor/knee/power position Sport: 5×2(1+1) @ 75-80% of 1RM snatch Life: 5×2(1+1) @...
